WOD

Refer A Friend

Invite A Friend To Check Us Out!
8
Dec

Wednesday

Fitness is Doubt: from CrossFit New England (must read!)
It’s a burden you know too well. That point halfway through a workout when the voice inside your head starts pounding against your eardrums, telling you you’re too tired, too sick, or too weak to go on. Or out in the world when you convince yourself you’re too fat to wear that dress, too old to play that sport, or too green to do that job. It’s a sensation so overwhelming that you find yourself practically submerged in it, like a liquid skepticism, viscous and disgusting.

Mobility: Basic Upper Body Mobility List , The Lower Body Basic List

WOD: AMRAP in 20min:
400 meter run
12 pullups
20 box jumps (20,24)

7
Dec

Tuesday

“Courage takes many forms. There is physical courage, there is moral courage. Then there is a still higher type of courage – the courage to brave pain, to live with it, to never let others know of it and to still find joy in life; to wake up in the morning with an enthusiasm for the day ahead.” -Howard Cosell

Mobility: Push Press Prep ; Hot Patellar Tendon: Hip /Calf/ Hamtsrings

WOD: 21-18-15-12-9-6:
Pushpress (65,95)
Toes to bar
Walking lunges (per leg)
(strict movements: pushpress must be from shoulders-complete lockout overhead. Toes to bar-toes MUST touch bar. Walking lunge-knee must touch floor and then stand fully at each rep.)*Scaling options are available and will be set by your trainers.

4
Dec

Saturday

A workout is a great time for learning about yourself and your movements. Justin Keane outlines one way to make the most of your time under the microscope. Read The Crucible

Mobility: Piece together 8-10min of working on your tight spots!
https://mobilitywod.blogspot.com/

WOD: 2 person teams, 1 person moving at a time:
100 double-unders
100 toes to bar
100 kb swings
2000 m. row
100 double-unders

2
Dec

Thursday

“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).


Mobility:
Overhead Squat/Snatch Prep

WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.

You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.